4/30/10 Friday WOD Cindy

FRIDAY WOD “Cindy”20 min AMRAP5 Pullups10 Pushups15 Squats  Rx:Mike N – 28Tom C – 28Brandon – 26Devin – 20 1/3Kevin T – 18 1/3Bill – 16 1/3Ed – 16 1/3Nick T – 15 2/3Craig – 14Dan – 13 1/3Susan...

4/29/10 WOD Thursday

THURSDAY WOD A. 15 min to determine best POWER SNATCH of the day in the time allowed B. 3 Rounds – Rest approximately 2 min between of 10 Touch and Go Power Snatches with 60% of Max of the Day  C. 15 min of Gymnastic...

4/28/10 Wednesday WOD

We will be away until Sunday soaking up the Fla sun so I’m going to post the rest of this week’s WODs. Try not to cherry pick the WODs – to be a better CrossFitter you have to work on the things you suck at!…and don’t get chalk on...

4/27/10 WOD

A. Snatch Grip Deadlift @ 110% Snatch 5 x 3 3 Rounds Alternating Rest 90sec between:B1. Kipping Ring Dips 15, 20 or 30 repsB2. 30 Unbroken Russian Swings – Go Heavy *can also use 2 KBs 3 Rounds – 60 on 60 offC. Wall Ball 20/14  3 Rounds Alternating Rest 90...

4/26/10 WOD

WU: 3 Rounds60 sec Row10 Front Squats 45/1510 Pushups  A. Front Box Squat Plus Chains – 5 x 5 @ 65-75% Max 3 Rounds Alternate Not for time:B1. Walking OH Lunge 10R & 10L 53/35B2. Pullups – aim for unbroken sets of 10 to 20 reps 3 Rounds 60 on 30...